Humans love a fad diet; a promised easy fix to a complicated problem. Indeed, social media and the tabloid press have feed the idea that all sugar is bad and must be eliminated! However, this is hugely problematic and not evidence based. Such narratives create fear around foods, which we know facilitate the development of eating disorders and disordered eating.
So, what does the evidence actually say about sugar? It’s not so much what is said about sugar, but rather what is confirmed about other nutrients. We know that saturated fat is far worse for health than sugar ever will be. This is confirmed in several studies. A 2018 study looked at how overeating simple sugars, saturated and unsaturated fats compared in terms of insulin resistance, cardiovascular risk, non-alcoholic fatty liver disease risk, and cardiovascular disease risk [1]. All markers were increased in subjects consuming a high saturated fat diet, as compared to the higher sugar and unsaturated fat diet [1]. Another recent study reported that intake of foods high in saturated fat, such as butter and cheese, increase the risk of type 2 diabetes, further consolidating the findings of this study [2]. This research is consistent with the current dietary recommendations, that outline a diet low in saturated fat is optimal for health. The observed results were independent of any weight changes, confirming that dietary composition is a critical determinant of health, and that weight and health are not the same thing.
So, what does this mean for our diets? Well, ultimately it means that limiting saturated fat intake can only be a good thing! In our everyday lives, this translates to minimising consumption of pastries, deep-fried foods, butter, and full fat dairy. These items should be replaced with foods rich in unsaturated fat, such as extra virgin olive oil, fatty fish (salmon, tuna, mackerel, etc.), and nuts and seeds.
In terms of sugar, well there are many different sources of sugar that impact our health in a variety of ways. Carbohydrates, such as those found in bread, rice, pasta, dairy and fruits and vegetables, all break down into glucose to provide the body with energy. We know that simple sugars, such as those found in lollies, chocolate, bakery items (cake, pastries etc.), and other confectionery, take less time to break down, producing large spikes in blood glucose levels. This is not the case for complex carbohydrates, such as wholegrain bread, pasta, brown rice, and fruits and vegetables, which contain fibre, making it harder to break them down. Meaning the large spikes in blood glucose levels do not occur, which results in the production of sustained energy levels. Ultimately, all carbohydrate containing foods ultimately break down into sugar, which is our body’s preferred source of energy, but it is important to be strategic in choosing carbohydrate containing foods that offer the most nutritional benefit. To demonise sugar is therefore too simplistic! To find out more about the topics discussed this week, or for assistance with your current nutritional plan, book in with our dietitian, Carly.
1. Luukkonen P, Sädevirta S, Zhou Y, Kayser B, Ali A, Ahonen L et al. Saturated Fat Is More Metabolically Harmful for the Human Liver Than Unsaturated Fat or Simple Sugars. Diabetes Care. 2018;41(8):1732-1739.
2. Guasch-Ferre M, Becerra-Tomas N, Ruiz-Canela M, et al. Total and subtypes of dietary fat intake and risk of type 2 diabetes mellitus in the Prevencion con Dieta Mediterranea (PREDIMED) study. Am J Clin Nutr 2017;105:723-735